For Time

1-mile run

100 Pull-ups

200 Push-ups

300 Squats

1-mile run

Start and finish with a mile run. Partition the reps as needed.

"In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is." -, August 18, 2005

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

If the number of reps included in this workout looks like a lot to you, it is. The full version is geared toward the experienced CrossFitter. However, do not be intimidated by the numbers, there is a version that is achievable for everyone. Feel free to come to class early and a coach will help you decide on a variation that is right for you.

Classes are at 8:00 AM, 10:00 AM, and 3:30 PM today.

Your first session is free. Let's do this.